High School 800m Training Guide

The 800m is the middle child of distance running.

Most track athletes' training is focused on developing their primary event, but with the 800m the importance of event specific focus is overlooked, and the training required to be GREAT over 800m is undervalued. We overlook it because of the overlap with 200/400 training or 1500/3000m training. But the 800m is a unique event and requires more specific training.

Speed vs strength

The common theme over 800m: we need to be fast enough to use our strength. If we can't handle the first 400m of an 800m, the race is over!

Simple ways to add speed: pure sprint work in practice, running the 4x400, and doing 150 to 250 meter reps at 400m pace or faster. Regardless of where you fall on the speed vs strength spectrum, please do not neglect any part of 800m training.

What's changed in US high school 800m racing

1. Speed development. More athletes and coaches are prioritizing speed with their "distance" runners, which improves top end speed and bridges the gap to 800m specific work.
2. Micro dosing 800m work. The fear of running fast is becoming a thing of the past. Coaches are moving from pure speed work to volume 200s, 150s and some hard 300s from earlier in a training cycle.
3. Race opportunities. This may be the biggest one. The 800m is a game of at bats if you're looking to perform at your best. Higher quality racing, more chances, better racing tolerance.

An 800m week

This is the hardest week to get right, because speed athletes and strength athletes may take drastically different approaches. This example splits the difference.

• Monday: easy run with drills, plyos, 3x40m from a stand, 3x50m flys, full recovery
• Tuesday: 6x600m threshold + 3x300m at 1500m pace, 2x300 at 800m pace
• Wednesday: cross training, easy, or off
• Thursday: easy to steady + 5x8s hills
• Friday: 800m slightly slower than 1500m pace, then 500-300-200-200 at 800m goal pace, 1x300m smooth and fast
• Saturday: short long run
• Sunday: off

Volume, easy pace, and appropriate rest are very important!

My go to 800m sessions (use sparingly)

1. 2x4x200m at 800m race pace or quicker w/30s + 1x400m TAG, watchless, smooth and fast
2. 400m or 500m at opening lap pace w/4 to 5 min, 500-300-200m at 1500m pace w/90s, 1 to 2x300m cutdown w/3 min
3. 2 to 3x150m w/200m jog, 50m walk, 400-300-400m at 800m pace, 2 to 3x150m

I've coached two high schoolers under 1:50 for 800m, Rey Rivera (1:49.58) and Nick Medeiros (1:49.75), the only time it's been done in New Jersey history. My 800m training plan is built on the same balance of speed and strength. For athletes who want it built around their school season, there's 1:1 coaching.

Written by Coach Travis Mahoney

Coach of 2 national champions · first coach in New Jersey history with 2 sub 1:50 high school 800m athletes

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